How do you calm yourself when you have a panic attack?!
Question: You know the kind where your heart feels like its going 100 MPH, your shaking and very short of breath, feeling faint and feel like your next breath may be your last!
Answers: You know the kind where your heart feels like its going 100 MPH, your shaking and very short of breath, feeling faint and feel like your next breath may be your last!
If your panic attacks are related to low blood sugar (can be, you know), then getting some sugar into your system quick may help, like a peppermint lozenge under the tongue. Longer term, a meal that is about 1/3 healthy protein (meat, fish or vege protein) 1/3 carbohydrate (fruits and veges) and 1/3 healthy fat (olive oil, almonds, peanuts) may keep the panic attack away longer.
When you breathe push your belly out further than your chest as you breathe deep.
OR take valium it works!!
Beta blockers help prevent it and work well for me.
Have you seen the techniques for control of panic attacks, in section 8, at http://www.ezy-build.net.nz/~shaneris yet? Begin by holding your breath for 5, or 10 seconds: this will give you the confidence to realise that YOU CAN CONTROL YOUR BREATHING, but not pass out, or die (your autonomic nervous system resumes breathing, if unconscious). Understand panic attacks, and what triggers them, in your life (if it is unresolved anxiety, see section 6). The paper bag method works for most people: have you tried it? If you are fairly suggestible, the following are reliable, and reasonably priced:
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Your last alternative is psychotherapy, to address its fundamental cause: read section 1, and examine the 1-800-therapist website, and use the locators, and phone book. I used to suffer from panic attacks, until I questioned what had changed recently in my life, to trigger them? I suggest that you learn, then practise the controlled breathing technique, until competent, then employ it, at the very first sign of a panic attack.
Go into a cool, dark & quiet place. Tell yourself to calmmm, tell your heart to calmmmm, and take as deep a breath as you are able to hold- close your eyes and feel your lungs expanding. Several very deep breaths, and remove yourself from the circumstance that brought on the panic attack - and learn from the situation.
Good Luck
I am an athlete and have had panic attacks before. During these attacks, your mind creates a false alarm that tells your body that you can not stop.
the first thing you have to do is STOP. try to pause your mind because it is usually racing. Panic attacks often feel like your conscious self can not control them so at first signs of a downward spiral into panic, repeat to yourself that you will not panic (not out loud). Breathe in through your nose, using diaphragm breathing (deep breathing) and hold the breath in for 5 seconds. Breath in for a count of 5 hold for 3-5 seconds then slowly let out. If you do not have the lung capacity for this, reduce the amount of seconds for breathing in, holding, and breathing out by 1 second.
Try to do breathing exercises when you are not panicking so that you can practice for when it does happen.
Best of luck, and remember that the mind is a very powerful tool.
I change venues. I walk outside where I know I wont see anyone andthe change helps me gain perspective and my sanity slowly returns.
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